Final answer:
Refined grains are milled to increase shelf life and improve texture, but this results in nutrient losses. Whole grains are healthier as they retain more nutrients, particularly fiber, vitamins, and minerals. Good sources of whole grains include brown rice, quinoa, oats, barley, and whole wheat.
Step-by-step explanation:
Refined grains are milled and processed primarily to increase shelf life and improve the texture of the grains by removing the bran and germ, which contain oils that may cause the grain to spoil faster. This process results in a finer, softer texture, and also tends to improve the grain's taste by giving it a milder flavor. However, this milling and processing lead to the loss of several key nutrients, including dietary fiber, iron, and B vitamins.
Nutrient Losses
When grains are processed, there can be significant nutrient losses. To offset these losses, some nutrients may be added back through enrichment or fortification. Still, refined grains often have less fiber, vitamins, and minerals than their whole grain counterparts, eating more refined grains instead of whole grains can raise the risk for health issues such as high cholesterol, diabetes, and obesity.
Whole Grains
Whole grains are healthier than refined grains because they retain all components of the grain kernel, including the bran, germ, and endosperm, which means they provide more fiber, vitamins, and minerals. Eating a diet rich in whole grains can contribute to better health outcomes. Good sources of whole grains include brown rice, quinoa, oats, barley, and whole wheat.